Flat Not Fat

Advice on tightening up your mid-section

Given the number of times your abdomen has been operated on, it's not surprising that you're a little soft around the middle. To tighten and tone this area, concentrate on working your rectus abdominis, the long muscle that runs from your chest to your hips, as well as your transverse abdominis, the deeper ab muscles that act like a corset, pulling in and flattening your belly. The following six exercises target those muscles. Do two sets of 15 repetitions of each exercise (unless otherwise specified) 3 days a week. You should see results in 4 to 6 weeks.

The Plank Lie facedown on the floor with your upper body propped on your forearms and with your elbows directly beneath your shoulders. Your torso should be up off the floor so your body is in a straight line, supported by your forearms and toes. Your back should not arch or droop. Hold 20 seconds. Only one rep is necessary.

The Bicycle Lie face up on the floor, legs extended, hands loosely behind your head. Slowly bring your left elbow across your body, while bending your right knee and lifting your leg toward your chest as far as comfortably possible. Hold, then lower back to the starting position. Repeat the movement, alternating sides. You should be twisting your torso, not your neck.

Standing Criss Cross Stand with your feet a few inches apart. Bend your arms and hold them out to the sides, so they form right angles with your hands toward the ceiling, palms facing forward. Contract your abs and pull your right knee and left elbow toward one another. Pause, and return to the starting position. Complete a set, and then switch sides.

Side Plank Lie face down on the floor with your upper body propped on your forearms with your elbows directly beneath your shoulders (as in the plank). Roll your body over to the right side, supporting your torso on your right forearm and raising your hips and stacking your feet so your body forms a straight plank. Put your left hand on your hip. Hold 5 seconds. Then switch sides.

Roll-Like-a-Ball Sit on the floor and hug your knees to your chest. Balance on your tailbone and lift your feet, pointing your toes down toward the floor. Pull your abdominal muscles in and roll back onto your upper glutes and lower back. Contract your abs and pull yourself back to start. If the move is too difficult, loosen your arms, so your knees are pulled less tightly to your body.

Push Up Off the Ball Lie face down on an inflated exercise ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until the ball is under your shins. Your hands should be directly below your shoulders, so it looks like you're ready to do a push up. Keeping your torso straight and abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor. Pause, and return to the starting position.